MG WOD

MG WOD – TUESDAY 07.03.23 – “TRY TO BREATHE“

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

POSE RUNNING

CONDITIONING
“TRY TO BREATHE”

EMOM 18
Odd. 6x10mt Shuttle Run
Even. 10 Burpees (add +1 burpee every round)

COOL DOWN

Bring sally Up Push Up Test

MG WOD -THANKS GOD IT’S FRIDAY 17.02.23 – “EYE TO THE SHINES”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only

Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Box Jump

3 Rounds
:20 Box Jump Overs
100m Run

CONDITIONING
“EYE TO THE SHINES”

6 Rounds For Time:
400m Run
12 Box Jump Overs #75/60

*Compare to 22.04.22

MG WOD – TUESDAY 14.01.23 – “SEAPLANE“

MOBILITY & WARM UP

AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

SKILLS & SPECIFIC WARM UP

Rowing

Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor

Set 2
15-18 Strokes per minute pace, notice your /500m.

Set 3
18-20 Strokes per minute pace, notice your /500m.

Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.

CONDITIONING
“SEAPLANE“

AMRAP 20′

5-10-15-20-25… Continue the pattern until the 20 minutes are up

Cal Row
Burpee Over The Row

COOL DOWN

Accumulate
2:00 L-Sit Hold
50 V-ups

MG WOD – THANKS GOD IT’S FRIDAY 10.02.23 – “UNDER WHO’S TURN”

MOBILITY & WARM UP

Set 1
:40 Row (easy pace)
Rest :20
:40 Alternating toe touches in a pike position
Set 2
:40 Row (moderate pace)
Rest :20
:40 Hollow Rocks
Set 3
:40 Row (fast pace)
Rest :20
:40 Alternating V-ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups

1) Push-up to Down Dog
2) Shoulder Taps in the Pike Position
3) Piked Push-ups
4) Handstand Hold against Wall
5) Handstand Negatives
6) Handstand Push-up

Athletes are moving and resting at the same time.
1 Set:
:20 Row (partner 1)
:20 Handstand Push-ups or Scaling Option (partner 2)
Rest :20 (both partners)
:20 Row (partner 2)
:20 Handstand Push-ups or Scaling Option (partner 1)

CONDITIONING
“UNDER WHO’S TURN”

2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups

One partner works while one
rests

MG WOD -TUESDAY 17.01.23 – “THE OTHER SIDE OF ANNIE”

AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
20 mt Side Shuffle / Direction
8 Kip Swings
250m Row

MOBILITY & SKILLS

ROWING

3 Sets x :20 Fast Pull, Slow Return

3 Sets x :20 Upright Torso

3 Sets x :20 Level Hands

1 Set x 250/200m Row

CONDITIONING
“THE OTHER SIDE OF ANNIE”

For Time:
50-40-30-20-10
Cal Row
Ab Mat Sit-ups

target time 14 min – time cap 18 min

MG WOD – TUESDAY 03.01.23 – “YELLOW LINE”

MOBILITY & WARM UP

Set 1:
2 Rounds:
:20 In-place Alternating Soldier Kicks

Rest :10
:20 High Plank to Low Plank

Rest :10
Set 2:
2 Rounds:
:20 Alternating Hamstring Stretch (Heel down, toe up, reach)

Rest :10
:20 Alternating Reach, Roll, Lift

Rest :10

SKILLS & SPECIFIC WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Push-ups (Everyone with hands elevated)
Set 2:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Push-ups (Everyone from knees)
Set 3:
15 Pulls on the rower (22-24 Strokes per minute pace)
5 Push-ups (From toes if able)
Set 4:
15 Pulls on the rower (26-30+ Strokes per minute pace)
5 Push-ups (Workout option)

ACCESSORY

ON A 10:00 CLOCK PRACTICE ON:
Handstand

3 Sets
:30 Handstand Hold

Rest :30

CONDITIONING

“YELLOW LINE”

For Time
200 Cal Row
E2MOM
odd: 10 Box Jump
even: 10 Burpees Over The Row

MG WOD -TUESDAY 13.12.22 – “SPRINT PUSH & PULL”

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

EMOM 10′
Weighted Supinated Strict Pull Ups 30X0; 5 reps

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“SPRINT PUSH & PULL”

E3MOM x 3 Sets
12/9 Cal Row
15 Ring Row

Move immediately into the next couplet
E3MOM x 3 Sets
12/9 Cal Row
15 Deficit Push Ups

MG WOD -THURSDAY 01.12.22 – “PARSIMONIA”

MOBILITY & WARM UP

400 mt Jog Then:
5 Rounds Not For Time
10 Double Unders/20 Single Unders
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Kipping – Pull Up – Double Unders

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest
:20 Flutter Kicks
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING
“PARSIMONIA”*

FOR TIME
800m Run
40 Pull-ups
80 Double Unders
600m Run
30 Toes-to-Bar
60 Double Unders
400m Run
20 Pull-ups
40 Double Unders
200m Run
10 Toes-to-Bar
20 Double Unders

*compare to 02.02.22

MG WOD – PARTNER SATURDAY 26.11.22 – “BEWARE OF THE EDGE”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Chest to Bar – Box Jump

250 mt Row
Then:
2 Rounds
2 Chest To Bar
4 Box Jump Over Chest To Bar
6 HR Push Ups
10 cal Assault Bike

CONDITIONING
“BEWARE OF THE EDGE”

E10MOM x 30 minutes
1000m Row
10 Chest To Bar
20 Box Jump Over #75/60
30 HR Push Ups
Max Cal Assault Bike

Time Cap Every Rounds 8 Minutes

MG WOD – THANKS GOD IT’S FRIDAY 28.10.22 – “WICH DO YOU CHOOSE?”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only

Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Box Jump

3 Rounds
:20 Box Jump Overs
100m Run

CONDITIONING
“WHICH DO YOU CHOOSE?”

AMRAP 12′
15 cal Ski Erg
12 Box Jump Overs #60/50
9 Chest To Bar

Rest 3′

AMRAP 12′
9 Chest To Bar
12 Burpees Box Jump Overs #60/50
15 Cal Bike Erg